Disabled Children and Sleep - Practical Sleep Strategies for Parents and Carers🌙😴

Mary_Scope

Part One - Disabled Children and Sleep - An Introduction😴🛌
Part Three - Services and Signposting Support😴💤

As part of our focus on sleep this week, this blog post is all about practical sleep strategies you can try at home. You don’t need to do everything, just pick and choose what feels manageable and see what works best for your family😀

If you're feeling exhausted please know that you're not alone. Sleep struggles are very common in families of disabled children. While there’s no one size fits all solution, there are small changes that may make a difference over time.

Here are some strategies that I hope may support better sleep for your child (and hopefully you too!)

Establish a Predictable and Calming Bedtime Routine
Some disabled children (especially those with autism, ADHD or anxiety) often find comfort in structure and repetition. A consistent, visual bedtime routine can create a sense of security and signal to the brain that it's time to wind down.

• Use visual timetables or visual timers
• Keep it simple and repetitive. For example…bath - pyjamas - brush teeth - cuddle - lights out
• Limiting screens before bed. The blue light interferes with melatonin which is the hormones that helps us sleep
• Consider adding a calming signal such as lullaby or soft chime that only plays at bedtime.

Create a Sensory Friendly Bedroom
Small environmental changes can have a big impact on comfort and sleep quality.

• Block out light with blackout blinds or dim red lighting
• White noise machines or calming music may hide household noise and provide consistency
• Weighted sensory tools such as weighted blanket or weighted stuffed animal (but only if safe and approved for your child) as many children find the gentle pressure soothing
• Choose soft and breathable bedding and seamless or tag-free pyjamas

Reach Out for Professional Help
If your child regularly struggles to fall or stay asleep, you don’t have to deal with it alone.

• Talk to your GP, health visitor or paediatrician about your child’s sleep patterns, they may be able to make a specialist referral
• Melatonin may be an option but must only be under medical supervision.

Have you found any strategies that work well for your child and your family? I’d love to hear what you’ve tried, what’s helped, what hasn’t and what you're still figuring out!

If you have any questions, or if you'd like more information or support, please feel free to comment below. I’d be more than happy to help!😁

Holly_Scope

This is fantastic, Mary! Thanks so much for taking the time to put this together. I'm sure it'll be beneficial to many parents 🤗

Mary_Scope

Thank you @Holly_Scope. I hope so!